Johnkphysio
SwimmingPhase 1: Strength & Foundation
The first phase focuses on building a strong physical base through foundational strength training and movement quality. Athletes develop total-body strength, core stability, shoulder resilience, and hip control, key elements for efficient swimming mechanics and injury prevention. This phase emphasizes proper lifting technique, controlled tempo work, and foundational strength development to prepare the body for more advanced training demands later in the program.
0 sessions per week
Must use App app to view and log training
Program Training
A
Supine Diaphragmatic Breathing
1 x 3:00
A
Airdyne
1 x 5:00 @ 6
B1
Scorpion
4 x 0:05
B2
Press Ups (Mobility)
4 x 0:10
B3
Butterfly Stretch with Hip Mobility
3 x 0:30
B4
Inchworm
3 x 5
C1
Bird Dog Series - Variation Focus on Upper Back Activiation
3 x 8
C2
4-Way Dead Bug
3 x 8
D1
Side Plank with Hip Abduction
3 x 10
D2
Ball Bridge
3 x 10
E1
Air Squat
3 x 15
E2
Single Leg RDL
2 x 15
A
Supine Diaphragmatic Breathing
1 x 3:00
A
Airdyne
1 x 5:00 @ 6
B
Thoracic Extension on Foam Roller
1 x 15 @ 0:05
C1
Chest Stretch
2 x 15
C2
Thread the needle
2 x 8 @ 0:05
C3
Banded Lat Stretch
2 x 8 @ 0:15
D1
Band Resisted Side Plank Row
3 x 15
D2
High Plank Shoulder Taps Rotation
2 x 15
E1
Banded Serratus SALIDES
2 x 15
E2
Scap Push-Up
3 x 15
F
Paloff Press
3 x 15
G
Prone Swimmer
3 x 8
A
Supine Diaphragmatic Breathing
1 x 3:00
A
Frog Stretch
3 x 8
B
Scorpion
3 x 10
C
1/2 kneel hip rocker
2 x 5 @ 0:05
D
Supine Hip 90/90
2 x 15
E
Shoulder - Swimmer CARS
3 x 5
F
Healthy Shoulder Block
3 x 8
G
Serratus Wall Slide + Lift Off
3 x 12
H
Cat Camel
3 x 15
I
Hip CARS - Stanbding
J
Glute Bridge - Hip Abd
2 x 15
K
Supine Diaphragmatic Breathing
1 x 5:00
A
Supine Diaphragmatic Breathing
1 x 3:00
